by jboaz | May 20, 2014 | WOD Archive
WOD: 5K (3 mile) Run Dress for potentially rainy weather. If there are tornado warnings, hail, or any other kind of severe weather, there will be a surprise WOD. The 5K will then be moved to Thursday’s WOD. Warm Up: 200 M Run Team Stretch Times: Utah 27:18 Stacey 32:02 Ryan 22:39 Alan 25:18 Des W 31:12 Jessica 36:09 Roberto 26:44 Chiri 26:49 Shaleise 31:23 Thursday’s: JMAc 9:34 (65) Friday’s: Ari 16:53 Mayra 18:21 Surprise WOD: Phil 21:57 Angel 20:49 Ruth 21:00 Saunders 17:29 Rosa 16:27 Open Gym:...
by jboaz | May 19, 2014 | WOD Archive
WOD: AMRAP in 6 Minutes 3 Pullups 5 Pushups 7 Air Squats then Strength Training Every two minutes, climbing the ladder until you fail a weight twice: Snatch x 1 rep *Set 1 – 50% *Set 2 – 60% *Set 3 – 65% *Set 4 – 70% *Set 5 – 75% *Set 6 – 80% *Set 7 – 85% *Set 8 – 90% *Set 9 – 95% *Set 10 – 101% *Set 11 – 103% *Set 12 – 105%. Warm Up: 800 M Run Team Stretch WOD Specific Warm Up: 3×5 Pullups, Pushups, Air Squats then 5×5 Snatch working up to 50% Max Abel 9+8 (115) JMac 8+1 (65) Abby 8+3 (75) Phil 11+4 (115) Smiley 14+2 (115) Stacey 9+3 (75) Sophie 8 (65) Roberto 11+11 (125) Utah 12+13 (165) Sean 12 (85) Caileigh 12+4 (145 back squat) AG 14 (135) Hollywood 11+2 (130) Des W 7+8 (55) Jessica 6+3 (25) Grady 8 (145) Kerry 5 Julious 5 Shaleise 7 (15) Becky 10+8 (125) Jennifer 8 (35) Alyssa 6+1 (15) Friday’s: Lili 18:34 Kids: Tristan Landon Brayleen Nalleli Javier...
by jboaz | May 18, 2014 | WOD Archive
CrossFit WOD: 10, 9, 8, 7…..1 Front Squats (95/135) Box Jumps KB Swings V-Ups Ninja WOD: 4×400 M Run 100 weighted situps Warm Up: 400 M Run 3×10 Ball Slams Team Stretch WOD Specific Warm Up: 5×5 FS, BJ, KBS, V-Ups Times: Smiley 25:53 (135/24/20) Chris 19:31 (65/20/12) Mayra 17:52 (35/12/8) JMac 18:38 (65/20/8) Chiri 16:13 (95/20/16) Utah 20:13 (135/24/24) Crissie 20:40 (55/16/8) Jennifer 19:21 (55/16/12) Nate 11:59 (65/20/12) Ruth 16:53 (65/20/12) McC 19:24 (135/24/24) Phil 17:40 (105/24/20) Roberto 18:20 (135/24/24) Big B19:12 (65/20/8) Gordon 16:42 (115/24/20) Javi 16:48 (105/24/20) Alan 20:19 (105/24/20) Alyssa 17:14 (35/12/8) Ninja: Des 14:51 D 14:50 O-Lift/Strength: McC...
by rmartinez | May 17, 2014 | WOD Archive
5 rounds for time of: 10 Over Head Squats (65/95) 15 Pullups 200 Meter Run Warm Up: 400 meter run 4×20 pullovers Team Stretch Wod Specific warm up: 5×5 over head squat, light to workout weight Pullup warm up Kids Fitness Times: Roberto 16:42 (95) JMac 21:57 (45) Alli 19:02 (25) Shannon 16:51 (15) Kids: Kaylee...
by rmartinez | May 15, 2014 | WOD Archive
In Honor of National Police Week 5 rounds of: 10 Wall Balls (14/20) 12 Ball Slams (20/30) 16 Burpees Warm Up: 3×20 pull overs Team Stretch Wod Specific Warm up: 5×3 wall balls, ball slams and….., don’t wear a white shirt 😉 Times: (AFOSI 12 FIS) Matthew NFT Steve S NFT John NFT Jarel NFT Steve L NFT Gene NFT Sarena NFT Brian 11:33 (16/30) Adam 14:05 (14/30) Breannna 12:38 (6/20) Hulk 18:52 (20/30) Smiley 14:30 (20/30) Sean 12:00 (20/30) Chris 16:20 (14/20) JMac 22:19 (10/20) Abel 19:09 (20/30) Utah 13:06 (20/30) Ray 15:10 (14/20) Roberto 12:20 (20/30) Gordon 14:13 (16&20/30) Ruth 15:28 (10/20) Phil 16:52 (20/30) Hollywood 13:30 (20/30) D 16:16 (6/20) Bo 13:43 (14/20) Whole 30 Challenge WOD 3 Nikki 6:16 Ben 6:31 Alyssa 10:14 Caileigh 8:45 Thursday’s WOD Chiri 8:27...
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